msci-thesis VS throttlestop

That was partially my "fault", as some of the research which led to Plundervolt was the subject of my Master's thesis. Funnily enough, this means I know a bit about what you'd need on Linux. There's a tool called intel-undervolt which should allow you to configure profiles, though you might need a custom shell script or something to automatically toggle between profiles based on whether the device is plugged in or not. The Linux kernel itself has decent P-state management by default as it relies on the CPU to tell it what P-state to use, but this is based on not undervolting. You'll need to disable this default P-state management by specifying intel_pstate=disable to the kernel on boot; you can edit your bootloader (e.g. GRUB) config to do this for you.

Throttlestop - https://github.com/agoose77/throttlestop

Use a cooling pad. Use throttlestop to limit power thus stop throttling by high temperature. https://github.com/agoose77/throttlestop

There are tools for Linux for undervolting, but they are all commandline. This might be a dealbreaker for you, but is really not that bad. For many folks, it's much simpler than all the clicking. The tools are throttlestop for linux and undervolt.