Export pauses on a frame for 30 seconds

Hey all,

Im having an issue where most times when I export, my video will at somepoint pause on a frame for 30 seconds or more. Most of my projects are usually longer and 95% of the time im syncing audio. I was using version 24 and thought that was the issue but im back on 23.6 and its still happening. im on macos sonoma with the macbook pro with M2pro. I just this month started having this issue. any help would be appreciated!