Got locked out of my own email after 2FA backup codes expired

Last month in Denver I switched phones and forgot to move my authenticator app, so when I tried to log into my primary account it asked for a code I didn't have. The backup codes I printed in 2021 were all used up, and the recovery email was an old address I couldn't access anymore. Support finally helped after 3 days, but has anyone else dealt with this and found a better way to keep backup access?

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