Problem with audio rendering

[Lanquid]

I selected to option to mute audio when previewing so as to have my syncs 100% or almost 100% accurate. but when i select this option it keep having to render every single time i move anything even if i just move the timestamp to look at different parts. so i practically never get to listen to the audio and therefore can't sync up my audio with my graphics at all. and if i turn it off then the audio syncs won't be accurate and it'll just be a hassle to deal with over all. not the mention the audio sounds terrible when slowed down.

[Warren Heaton]

If using macOS, hold the command key while you click and drag to scrub audio.

If using Window, hold the control key while you click and drab to scrub audio.

When syncing Video Layers to Audio Layers in After Effects, I find it helpful to place Layer Markers on the Audio Layer first (Layer > Markers > Add Marker).  This can even be done while the Preview is playing using the Add Marker keyboard shortcut.  Then animate to the Markers.