Ubuntu Server 24.04 network hangs with small network transfer

I have an HP DL360P GEN8 with an Intel E5-2609 2.40ghz, 40gb ram.
I am running a samba NAS, Syncthing, and Plex. These all work fine except when it comes to my issue.

The issue: As soon as I start a file transfer (maybe 1gb) or run iperf3 or try to watch a movie over Plex the network connection drops for maybe 15 seconds then reconnects.

Network Hardware:
The machine came with a 4 port 1Gb ethernet NIC which works fine – except the disconnecting issue. I forget which model it is, but it has a driver or something that is known to have issues sometimes with ubuntu.

So I ordered a Dell 0FHNX8 Intel i210-T1 Single-Port 1GB RJ-45 PCIe NIC which works fine but SAME issue.

THIS IS NOT A CABLE ISSUE. As far as I can tell this has nothing to do with the ethernet cord. The server is patched from a short cat6 cable to an old adtran network switch through its gigabit port. (it is managed but I reset it a while ago and havent been able to connect to it so it is running as default). This then runs over a longer cat5e cord to a gigabit switch. I have other devices working just fine through this connection.
I even tried directly connecting my Mac laptop to the server with multiple new ethernet cords and experienced the same issue.

DMESG.
The latest events from dmesg.

[25804.878274] igb 0000:04:00.0 ens1: igb: ens1 NIC Link is Up 100 Mbps Full     Duplex, Flow Control: RX
[25805.098654] igb 0000:04:00.0 ens1: igb: ens1 NIC Link is Down
[25807.477957] igb 0000:04:00.0 ens1: igb: ens1 NIC Link is Up 100 Mbps Full     Duplex, Flow Control: RX
[25867.317927] igb 0000:04:00.0 ens1: igb: ens1 NIC Link is Up 1000 Mbps Full     Duplex, Flow Control: RX
[26054.113776] igb 0000:04:00.0 ens1: igb: ens1 NIC Link is Up 100 Mbps Full     Duplex, Flow Control: RX
[26054.124416] igb 0000:04:00.0 ens1: igb: ens1 NIC Link is Down
[26056.566784] igb 0000:04:00.0 ens1: igb: ens1 NIC Link is Up 100 Mbps Full     Duplex, Flow Control: RX

sudo netplan status:

Online state: online
DNS Addresses: 127.0.0.53 (stub)
   DNS Search: .

●  1: lo ethernet UNKNOWN/UP (unmanaged)
  MAC Address: 00:00:00:00:00:00
    Addresses: 127.0.0.1/8
               ::1/128

●  3: ens1 ethernet UP (networkd: ens1)
  MAC Address: b4:96:91:26:1e:bd (Intel Corporation)
    Addresses: 192.168.86.182/24
               fd76:1056:b70b:149:b696:91ff:fe26:1ebd/64 (dynamic, ra)
               fe80::b696:91ff:fe26:1ebd/64 (link)
DNS Addresses: 8.8.8.8
               8.8.4.4
       Routes: default via 192.168.86.1 (static)
               192.168.86.0/24 from 192.168.86.182 (link)
               fd76:1056:b70b:149::/64 metric 1024 (ra)
               fe80::/64 metric 256

●  7: docker0 bridge UP (unmanaged)
  MAC Address: 02:7e:1a:e5:cd:a9
    Addresses: 172.17.0.1/16
               fe80::7e:1aff:fee5:cda9/64 (link)
       Routes: 172.17.0.0/16 from 172.17.0.1 (link)
               fe80::/64 metric 256
   Interfaces: vetha06d6fa

●  8: vetha06d6fa virtual-ethernet UP (unmanaged)
  MAC Address: ee:d1:3e:fc:38:31
    Addresses: fe80::ecd1:3eff:fefc:3831/64 (link)
       Routes: fe80::/64 metric 256
       Bridge: docker0

4 inactive interfaces hidden. Use "--all" to show all.

/etc/netplan/89-ens1.yaml (this is the only config file)

network:
  version: 2
  ethernets:
    ens1:
      renderer: networkd
      match:
        name: "ens1"
      dhcp4: false
      addresses:
       - 192.168.86.182/24
      routes:
       - to: default
         via: 192.168.86.1
      nameservers:
        addresses: [8.8.8.8, 8.8.4.4]
      wakeonlan: true
eno2:
  renderer: networkd
  dhcp4: true

ethtool ens1:

Settings for ens1:
Supported ports: [ TP ]
Supported link modes:   10baseT/Half 10baseT/Full
                        100baseT/Half 100baseT/Full
                        1000baseT/Full
Supported pause frame use: Symmetric
Supports auto-negotiation: Yes
Supported FEC modes: Not reported
Advertised link modes:  10baseT/Half 10baseT/Full
                        100baseT/Half 100baseT/Full
Advertised pause frame use: Symmetric
Advertised auto-negotiation: Yes
Advertised FEC modes: Not reported
Speed: 100Mb/s
Duplex: Full
Auto-negotiation: on
Port: Twisted Pair
PHYAD: 1
Transceiver: internal
MDI-X: off (auto)
netlink error: Operation not permitted
    Current message level: 0x00000007 (7)
                           drv probe link
Link detected: yes

The speed fluctuates between 1000 or 100.

editing /etc/default/grub.
I tried both

GRUB_CMDLINE_LINUX="iommu.passthrough=1"

and

GRUB_CMDLINE_LINUX_DEFAULT="pcie_aspm=off"

I would really appreciate yalls help, I havent been able to make any progress on this for weeks.
Thanks.