the frame rate is still really bad
Your laptop is overheating. It is getting up to 100°C and thermal throttling. A CPU is not going to perform consistently at this temperature. An undervolt will help but it is not going to fix your problem. The real problem is bad design by HP. They did not include adequate cooling. What is your room temperature?
Have you ever disassembled your laptop to clean out the heatsink and fan. That can help. Replacing the thermal paste can also help.
If you do not want to do that then lower your CPU speed so your computer puts out less heat. Reduce the turbo ratio limits to 35. Try to keep CPU temperatures at a maximum of about 90°C.
Turn on the Log File option in ThrottleStop. Play a game for at least 15 minutes. When done testing, exit your game and then exit ThrottleStop. The log file will be in your ThrottleStop / Logs folder. Attach a log file to your next post so I can see how your laptop is running. Check the Nvidia GPU box in the Options window so that information is included in your log file.