I saw a comment suggesting to change Minecraft to using Integrated Graphics, and it worked! It gave me a significant boost in performance and latency. I suggest all laptop users try this fix. To be specific, I have regular Optimus on my laptop, not Advanced Optimus, so I do not know what the effect is on Advanced Optimus.
If you are on a laptop with integrated and discrete graphics, you can change what gpu Minecraft uses if you go to Windows Settings->search up Graphics settings->add Minecraft to the list as a Microsoft Store app->change graphics to Power Saving.
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The way it seems, all they have to do is revert the player animation changes made in 1.13. Or at the very least, utilize some of the interpolation code that servers like the Hive use.