If you are looking for copy-paste code that works I'm sorry I'm afraid I don't have that to provide.
But please
see this thread where a long discussion on increasing throughput with MoteinoM0 took place. Reading that might be eye opening for reaching your goals or providing some answers, there's some sample code there too.
IMO to get into the lower ms transmissions with RFM69/FSK, is possible. For that purpose, forget LoRa.
You will likely have to take a deep dive into the registers of the RFM69 and walk through the library a bit to understand how a packet is formed and transmitted. Then turn off all features like encryption which add extra processing time. Increase bitrate to the maximum 300kbps. See
some examples in RFM69 library to set that up, or at the thread above I believe there is some posted as well.
Keep packets to an absolute minimum length. Use a logic analyzer (to analyze the SPI data) and/or CurrentRanger and measure your packets precisely. You will need a lot of patience, but it's very gratifying work when you chase a specific performance aspect out of the RFM69.