How to update the menu height on Geek template?

Hi there,

You can reduce the header padding and menu item height with the default setup:
https://docs.generatepress.com/article/header-padding/
https://docs.generatepress.com/article/menu-item-height-width/

Another option is to activate the nav as a header option:
https://docs.generatepress.com/article/navigation-as-a-header/

And adjust according to #3 here:
https://docs.generatepress.com/article/navigation-as-a-header/#basic

Let me know if this helps :)

One last thing....is there a way to remove certain categories from the category section right under the word blog?

I don't believe so unfortunately.

There is nothing suggested from WP's doc article:
https://wordpress.org/support/article/categories-block/

You could try checking with WordPress' support team to see if there is a filter available.

Ok and is there a way to copy elements from my Staging site and just paste onto the live site?

This method should work:
https://youtu.be/CsT1UOzZUgI

Pk. This is really the last question. I have everything copied over but the black background and can't figure out how to do it.

The background color is set to contrast 2 in the original Geek template:
https://www.screencast.com/t/BhqcC2c5enb

So when you copied the content over, the contrast 2 color you've set in the customizer should apply:
https://docs.generatepress.com/article/global-colors-overview/

Let's move to a new topic if you have more questions.

Thanks!