AirPods 2 & 3 developed sound issues and slow connection after recent updates

I have two sets of Airpods. Version 2 and version 3. Both have suddenly developed a problem with sound - seems after last iPhone and Mac updates. There is a sort of rattle sound when switching from short video on Facebook or other social media. This does not appear so noticeably on YouTube or Netflix etc. I have unpaired on both phone and Macbook and reconnected but this has not sorted the problem. On the Macbook they also have become slower to connect. This is all after the last update so would not imagine it being a fault with the actual airpods especially as there are two models which both worked fine previously. This is really annoying! What is the solution???

[Re-Titled by Moderator]

Original Title: Airpod problem after last updates