Which branch am I / should I be tracking? beta or tests-passed or main?

Unless you switched to the beta branch (in which case you can’t have the new stuff until the next release) in your app.yml you’re on tests-passed which is updated continually, and that is a lot right now, as the development on the notifications stuff is happening very fast and none of it existed before a week ago; have you updated since then?

If you want the latest code, you should upgrade. If you like not seeing the new notifications, you can wait until the next release.