Don't apply desktop logic as some are trying to.
Lets address most of the problems first and for all:
1- if your CPU is pulling more than 45+watts then its not throttling even if it hits 100degrees (Every vendor changes their max wattage and max temps for their own chassis)
2- dual channel ram will help a lot specially with optimus only laptops (Where you cant use the dGPU directly)
3- an external monitor will boost FPS dramatically for Esport games and a little for AAA games (In optimus mode)
4- compare your laptop results to similar models and not other similarly spec'd machines as in the laptop world there are 100s of configuration for the same GPU and CPU from clocks/power limits to boosting behavior.
5- It says yours is a MAX-Q so wattage can vary from 60w to 120w depends on the vendor's configration.
6- In laptops 100% saturation of either CPU or GPU are not how measure if a machine running at full performance.
I didn't go over the full thread but here are some tips I can share with you.
1- Use a stand for your laptop to breath (X laptop stand is more than enough no need for external fans)
2- I recommend using DDU to uninstall Nvidia's and Intel's Drivers and installing the latest (Install Intel then restart, Install Nvidia then restart)
3- A curve on the GPU can lower the temps dramatically as 99% of laptops have shared heat pipes
4- Undervolt your CPU by -100mv (Some 10th gen CPUS won't allow this from the vendor so you need some modding, I am welling to guide you through it)
5- Lock your all core turbo to 4Ghz or even 3.9Ghz as the lower temps will give better CPU and GPU utilization and better FPS in the end.
6- Make sure you are using high power profile in windows and your vendor's software (A lot of laptops won't run at full wattage unless the max fan option is toggled)
if you are running single channel ram then I recommend getting a 2x16gb (3200mhz 1.2v JEDEC) low TRFC 1x8 kit (
https://www.reddit.com/r/AMDLaptops/comments/j29rpt
good resource for which ram to get, yes they will work on your machine)
These laptop CPUs are a huge bottleneck for the GPUs, Clock stretching is a thing and a lot of these laptops will show 4Ghz + with high wattage but utilization is on the low side.