for VRM cooling, I have some experience, hope I can help... Just buy copper heat spreaders, there are small copper squares with long extensions, very cheap...
Bluezero: any links to those copper heat spreaders? I got some aluminum spreaders... lots of fins, but still rather small for the amount of heat coming off those VRM's.
The VRM model isn't a transformer but a switch. When a switch is off the current is low with high voltage across the switch; when it's on the current is high and voltage low. I*E=P (power, heat) so when either I or E is close to zero P is too. But during transition from off to on and back, both current & voltage is high, so is P and so lots of heat.
The faster it switches the more often in a given time period it's in transition and processor VRM's switch super fast because a high switch frequency enables the use of physically smaller coils and caps, much more practical on space-constrained motherboards.
Those small coils (along with the caps, they integrate the pulsing output of the switch and turn it into a nice steady DC voltage) have naturally high I2R losses in the winding (I(avg) can be like 100 amps someone said), so they get hot too since I2R=P (power, heat).
That's why the VRM's and coils get so damn hot.
And they will buzz because the windings act like speaker voice coils, being agitated with the pulsing output of the VRM, and move if not tightly wound or encapsulated.