when I pull the plug, the bd prochot text appears in the limit section, it turns red, it gets better after 1-2 seconds, is this normal?
Yes, that is normal. Some manufacturers do this to protect the battery from sudden changes. If you are running a full load stress test and you switch to battery power, the sudden change could damage the battery. BD PROCHOT throttling slows the CPU down to a crawl during this transition time period which in theory should only last a couple of seconds. Some laptops get stuck at the minimum speed indefinitely because of BD PROCHOT throttling.
Is this throttling really necessary? Probably not. It just delays the inevitable by a couple of seconds. After you switch to battery power, sooner or later BD PROCHOT will be disabled and the CPU will try to run at full speed and full load if you are in the middle of a stress test. I just do not see that this type of throttling is going to make any difference. Whether the CPU runs at full power the moment you pull the plug or two seconds after you pull the plug seems to be exactly the same to me. If you agree with my logic, clear the BD PROCHOT check box on the main screen of ThrottleStop. Using BD PROCHOT throttling to lock the CPU to 400 MHz is a good way to create a BSOD when undervolting.
I prefer using common sense. I avoid running Prime95 on a laptop and I would definitely avoid pulling the plug while Prime95 is running. I would avoid pulling the plug in the middle of any full load stress test. Most batteries are not designed to fully power modern computers when both the CPU and Nvidia GPU are heavily loaded. The world is full of people with no common sense so that is probably the real reason BD PROCHOT throttling is used.
Your -79 mV undervolt might be stable at full load but it might be too much when lightly loaded or when the CPU is forced to run at 400 MHz. Many 10th Gen mobile CPUs start to lose stability at -70 mV. Your computer should never lock up or BSOD. If it does, your CPU is telling you that it needs more voltage.
I see that you still have Power Limit 4 set to 60. Why? Setting this current limit too low can also cause instability.