Developing on Mac

A few years ago I developed a Garmin app that has been downloaded 12k,times but now needs an update for new watches. However, since then there have been major changes from Garmin developers and my side. I am fine with VSCode and everything works smoothly, but unfortunately using Mac instead of Windows is a pain for me. My questions are:

1. Is it possible to upload my app directly to my watch without going through the ConnectIQ store (developer beta version)? Apparently the Android file transfer app doesn't work (anymore?).

2. Is there any way to retrieve FIT data directly from the watch without uploading via Connect?

In other words: Is it somehow possible to access the watch file storage on Mac?