I use an older usb stick that I've had a long time to move various files on both Windows and Mac systems - it's not formatted in any special way, I've just been using it as-is out-of-the-box.
I've used it to update my Prestige IAQ firmware a couple of times since I installed it 2.5 years ago, and have had no problems doing so.
Firmware and instructions here (they don't update the firmware very often - only ~1x a year or so):
Thanks - I found that update and that was my first attempt but when I insert a stick it appears my t-stat reboots and I do not get a USB menu. I'm also an OS X user but I've tried various Windows formatting options, too.
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