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How to update ERPNext Evaluation VM

Can anybody shed some light on how I’d update my v12 VM to v13?
I have some custom settings and data that I want to keep, so downloading v13 and using that doesn’t really work.

Should I migrate the data and settings or update the installation of ERPNext in the VM that I currently use?

Just search on this forum , there is info on how to.
However with all and I say ALL updates or upgrades , take a backup first of your DB.