For what it's worth, my hacky solution to this is this script which kills all the background processes that use significant bandwidth. If you're interested in how I came up with the list of processes, I can share the BitBar [1] script I wrote for monitoring per-process network usage (I wrote a small wrapper around nettop that logs to a db, which is read periodically by my BitBar script to show me the per-process usage:
if [ $(whoami) != root ]
then
echo "Please run as root, not $(whoami)"
exit
fi
while true
do
killall -9 planb 2>/dev/null && echo "$(date) - Killed planb"
killall -9 murdockd 2>/dev/null && echo "$(date) - Killed murdockd"
killall -9 uplink-soecks 2>/dev/null && echo "$(date) - Killed uplink"
killall -9 nsscacheclient 2>/dev/null && echo "$(date) - Killed nsscacheclient"
killall -9 ksfetch 2>/dev/null && echo "$(date) - Killed ksfetch"
killall -9 nsurlsessiond 2>/dev/null && echo "$(date) - Killed nsurlsessiond"
killall -9 softwareupdated 2>/dev/null && echo "$(date) - Killed softwareupdated"
done
[1]:
https://github.com/matryer/bitbar