what is the best way to copy live data to staging with most recent important data

Question

I upgraded to 2.3.1 from 2.1.x copied the old site to new server and everything has been upgraded working!! I plan to change the DNS when ready. now i need to grab the most recent order and costumers info to go live. what are the most important data I can manually copy from live db? if there are 10-15 tables to copy data and dump would be ideal.

or is there way i can copy the whole site data and dump into the staging site???there has to be easier way? typical magento never make it easy...