Premiere Pro using After Effects composition - Changes won't update

Hi.

So, I've replaced footage with After Effects Compositions.

I decided I wanted to make some tweaks to the graphics I made, but those changes won't appear in the Premiere Pro timeline, and instead show the old version.

I have tried relinking the media, restarting both Premiere and After Effects, and even creating a new Save File of the After Effects compositions and linking to them instead, and it still will only show the old version.

Both Premiere Pro and After Effects are up to date.

My device specs are as follows:

Macbook Pro 15" 2018

2.6 GHz 6-Core Intel Core i7

Intel UHD Graphics 630 1536 MB

16 GB 2400 MHz DDR4

15.1.1 (24B91)

I have one other issue that's more managable, but I figure I should share that too in case it's relevant.

Within the Premiere Pro timeline I have four linked After Effects sequences, which are all in the same Save File.

For some reason, every time I make a change in After Effects or open Premiere, one of the four sequences unlinks itself.

TIA

Any ideas?