How to recover old reminders after updating Reminders app on Mac?

I clicked update the app on my MacBook earlier, now my Mac is showing a very old version of my reminders and my phone says the creator of this list has upgraded these reminders. I have read lots of posts on here saying to go to the data recovery page and click on calendars and reminders, but there is only the option for calendars when I do so. I have so many reminders on there that I'm worried about losing, can I access a backup of my reminders a different way? please help! thanks

[Re-Titled by Moderator]