chore: cleanup gh actions (#46454)

## I have read the
[CONTRIBUTING.md](https://github.com/supabase/supabase/blob/master/CONTRIBUTING.md)
file.

YES

## What kind of change does this PR introduce?

Chore, CI hardening


## Additional context

Hardens all GitHub actions to recommendations of
[zizmor](https://docs.zizmor.sh/audits/)

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## Summary by CodeRabbit

* **Chores**
* Disabled persistence of checkout credentials across many CI workflows
to reduce credential exposure.
* Upgraded GitHub App token tooling and tightened generated token
permissions for automation.
* Added cooldown/rate-limiting to dependency update automation to reduce
update churn.
* Adjusted workflow-level permissions, required secret inputs for
workflow callers, and refactored some job step logic.

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---------

Co-authored-by: Ali Waseem <waseema393@gmail.com>

.github/workflows/docs-sync.yml

@@ -28,6 +28,7 @@ jobs:
     steps:
       - uses: actions/checkout@08eba0b27e820071cde6df949e0beb9ba4906955 # v4.3.0
         with:
+          persist-credentials: false
           sparse-checkout: |
             apps/docs
             packages