The process was roughly:
1. Identify current BE version
2. Identify current installation dir.
3. Identify current DB name
4. Identify currently installed options (e.g. AOFO, SQL Agent)
5. Fully update BE
6. Export license keys or save license file or make sure you have license keys on an email
7. Stop all BE services
8. Copy the Catalogs, Data & IDR folder from your installation directory to somewhere safe.
9. Copy all current media (.bkf files) to somewhere safe.
10. Reinstall BE using the same version as identified in step 1, use same directory path and DB name as identified in steps 2 & 3, and choose the same options as in step 4.
11. Import or enter license during license screen
12. Fully update BE (use the command "luall" in the Run menu if you want to avoid having to running BE in order to start update process)
13. Stop all BE services
14. Restore the Catalogs, IDR and Data folders as well as all your media
15. Start BE services
16. Run BE.
This is the rough process as outlined in the document before it disappeared. This worked for me using the trial version (so I didnt need to backup license keys). I offer no guarantees this will work or is 100% accurate. This will only work if you're using the MSDE engine installed as part of the BE installation process and not a standalone installation of SQL server. I advise making note of as many settings as possible such as Media Sets and Device in case the process doesn't restore these, although it did for me.
Hope this helps
Andrew