Once you regain access, update your recovery information. Go to Settings & Privacy > Settings > Security and Login . Add a current email address and phone number. Set up Two-Factor Authentication.
If the Facebook "Find Your Account" tool identifies your profile but you cannot access the listed recovery options, you can follow these alternative paths: findmyfbid in password reset without email
No email. No text. Just a ghost in the machine, honoring a token meant for a device Facebook didn’t even know had been orphaned. Once you regain access, update your recovery information
FindMyFBID in Password Reset Without Email: A Guide to Recovering Your Facebook Account Once you regain access
Always have at least one backup email and a current phone number linked to your account.