Firmware for r7000

What is the best firmware that is stable with the r7000? I updated manually from 1.09.14 to 1.09.18 ever since my netgear doesn't find updates when they are clearly available on the site. I have done all of them manually now when they come out. I am all the way to 1.09.30 beta version now. I just want to now cause lately since 1.09.26 I was losing internet connection randomly a few times a day but something was going on with my ISP. I updated to 1.09.28 connection seemed to stop dropping but now I have another problem no matter what I do on my computer the connection suddenly slows down to a crawl for like 30-45 secs multiple times a day. I'll be watching youtube sometimes it wont load, on discord sometimes I have to wait to send messages or sometimes they just time out and on steam I click to change to friends or something and it just sits there for how long. I almost forgot about twitch streams I have been buffering now when I never did before for month with this same internet and router. I check with people in chat they are fine so its just me right now, I have thought about putting ddwrt on this or just disconnecting the router completely and using the gateway modem but switch it back to router mode. Its been in bridge mode for a long time I don't know what else to do but I don't even want to play games right now dealing with this.