The drop to 45fps will be ASW kicking in. Chances are you're actually only dropping to 70 or 80. If you press Ctrl + Numpad 1 to turn ASW off then you should be able to see your true framerate.I am constantly changing my settings, but like Alec have achieved a pretty constant 90FPS, except in the REALLY big surface stations where it dives to 45FPS.
I'd be really interested to see the settings that you end up with, perhaps post a screenshot of your ED Profiler setup when you're happy with it?
I must say I'm really happy switching between VR and non-VR profiles these days, and each time I do so I'm always pretty amazed by what I see, either the fantastic VR experience or the glorious graphics quality. I guess it's a classic "glass half full" kind of thing (VR is half full of amazing immersion and monitor is half full of graphics quality).
I must say the "nose hole" is a godsend. Not so much for constant typing but just to locate my fingers on the right keys. My touch typing isn't great - but it's getting better.Looking through the 'Nose Hole' to type is do-able. but wholly uncomfortable....
I think the following is what you're looking for ...I remember somewhere a VA program that enabled 'Speak-to-Text' where you dictated what you want printed in the comms and then pressed to send? Anyone point me in the right direction to said program? I might give that ago.
Edit: or Heisenburg's link, which looks even better!