Video lagging when exporting to mp4

[defaultibo1663wryjo]

Hello, I have recorded a video content via zoom and have an mp4 file which I have imported into premier pro. I filmed a seperate introduction and conclusion which I have edited onto ends of the episode. It is a video podcast and I wanted to export the file to be used on youtube. From the zoom filming my sequence settings are 25 frames per second and the frame size is 1280 x 780. I have exported in the H.264 format with match-source high bitrate, VBR 1 pass. I have tried lots of different types of exporting from changing the bitrate and every time I export the video it takes 28 hours and the final product has clear audio but the video is lagging. I have tried looking on this forum for solutions as well as youtube videos and everything that I have done has not made a difference. I am using a Macbook Air 2019. 

Any advice please 

[Peru Bob]

Please use the free MediaInfo and post a screenshot the properties of your media in tree view:
https://mediaarea.net/en/MediaInfo

Many users are having issues with VFR. If the file is variable frame rate, use Hand brake to convert to constant frame rate:
https://handbrake.fr/downloads.php
Here is a tutorial:
https://www.youtube.com/watch?time_continue=34&v=xlvxgVREX-Y