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You could stop it, do a snapshot of the storage and backup that for <1 min of downtime probably.

But at the same time, if you're not a global company, doing it at 3am is probably fine.

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Doing a snapshot of the storage while it's running wouldn't be bad either, it'd just be like having cut power at the point of the snapshot, right?
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Yes. And the database used by GitLab is Postgres which handles that just fine.
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It can be an issue if you are using gitlab as your container/package registry and production workloads need to pull from it, though.
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They should be pulling from a pull through scanning repository cache anyway, so they can be scanned before going into production.
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