On my G14, I just uses the ROG utility to disable turbo and make some kernel tweaks. I've used ryzenadj before, but its been awhile. And yes I measured battery drain in the terminal (but again its been awhile).

Also throttling often produces the opposite result in terms of extended battery life as it likely takes more time in the higher states to do the same amount of work whereas running at a faster clock speed, the work is completed faster and the CPU returns to a lower less energy using state quicker and resides there more of the time.

"Race to sleep" is true to some extent, but after a certain point the extra voltage one needs for higher clocks dramatically outweighs the benefit of the CPU sleeping longer. Modern CPUs turbo to ridiculously inefficient frequencies by default before they thermally throttle themselves.