Important note: app developers don’t publish their apps on the official F-Droid repository. Other people (maintainers) download source code and compiling these apps. Therefore, updates are delayed by a week. You cannot update the app from other source because F-Droid version signed by a different key, so you must reinstall the app, deleting all the data.
I started using Obtainium to get updates directly from GitHub. It also has support for F-Droid and many other sources. I use F-Droid website mostly to discover apps.