Throttling is consistent regardless of load — same buffering at 10am and 7pm on the same content. Congestion is time-dependent — worse at 7pm, fine at 10am.
Two options: use a VPN (adds small latency overhead but eliminates throttling) or contact the ISP and negotiate. I did both — used a VPN short-term and negotiated a better plan.
Some ISPs will address throttling complaints when raised formally. Document everything: time stamps, speed test results during buffering, and comparison with VPN results.
Blaming the streaming service first is the natural reaction. This thread is a good reminder to do comprehensive ISP testing before drawing conclusions.