Exporting your contacts
How. The export button on the "Contacts" page. From the Pro plan.
What you get. A CSV: name, email, phone, the answers to your form questions, the consent text and its timestamp, the source, and the capture date.
Where it goes. Excel, Google Sheets, Notion, Airtable, or any CRM with a CSV import.
Before importing into a CRM, map the consent column too. It is the only proof of on what basis you are contacting these people.
How often. Weekly is enough. An export sitting in a downloads folder for six months is a leak, not a backup: delete it once it is in your CRM.