360 videos FOV zoomed in

Hi All.

I'm struglling with exporting 360 videos.

In either INsta360 Studio or Adobe Premiere the FOV looks good, this is the default FOV you are presented with (woutout zooming in or out)

But when exporting from either, the FOV is zoomed in so much it looks terrible.

Like a digital zoom and eveythign is blown out.
I thought it may be the default look from VLC player, where you can zoom in and out, so tested uploading to YouTube.
Nope, still a zoomed in FOV, looks terrible....

How can this be changed?

Here's two examples, top image in both is the default view, bottom image is the exported view.

https://1drv.ms/u/s!AgavGgcE5Vs0he89oeXhEXQqwfZuSw

https://1drv.ms/u/s!AgavGgcE5Vs0he9Fj0oDTiMhSAlOdA?e=xLeqGx