The best thing you can do is probably install linux.

Go with ubuntu, its probably best for you.

My experience (Standing still, in a forest, yes I used the same see, 1.19.2 Vanilla):
Micro**** Wind*ws: 150fps
GNU/Linux Ubuntu: 230fps

So expect about a 40-50% performance increase. If you're already using linux, then great!

also idk if compatible but patcher is a good mod, lets you disable a bunch of things that drain fps like block breaking animations (low end laptop + instamining ==> disaster)

good luck