1080p Video only Rendering/exporting at 5 FPS

hello I'm pretty new to Davinci resolve I have been using it for about a year I have 10 plus experience in Premier Pro

I film gaming youtube videos at 1080p Ever since upgrading to da Vinci resolve 20 I have been getting really bad performance issues I have a decent spec computer I will have as much information as I can down below and I used to never have this issue I have one project that is using 1080p footage recorded from my computer and 1080 put from a dji osmo action camera

When I try to play the clip in the timeline it stutters like crazy and I get 5 frames a second I have to turn the quality down to quarter so I can play the timeline

When I tried to export the finished product the render says it is stuck at 5 frames a second and will take 5 hours for a 30 minute video

I know my issue is something to do with caching and how their computer is reading and writing that file I know it's not my system because my computer is not even working hard it's something that I'm doing wrong

Things that i have tried
Updated to studio drivers from Nvidia app
messed with cashing and turned on proxy
i have tried smart and user render settings

I have tried many things it's just hard to write all of it

If you guys don't mind helping me out I would truly appreciate it I can upload any photos or anything I need to thank you

PC
4060 rtx
ryzen 5 5600g
32 gb ram
1tb ssd
2 tb hhd