Ventura docs for M2 Macs in this comment: https://gist.github.com/henrik242/65d26a7deca30bdb9828e183809690bd?permalink_comment_id=4555340#gistcomment-4555340
Old Monterey docs in this old revision: https://gist.github.com/henrik242/65d26a7deca30bdb9828e183809690bd/32c410e3a1de73539c76fa13ea5486569c4e0c5d
Solution for Sonoma: https://gist.github.com/sghiassy/a3927405cf4ffe81242f4ecb01c382ac
Block access to the listed domains in your router and update manually normally (get the macOS Sonoma update from the app store and allow it to update normally), after that you can check the host files and disable the aforementioned services again.