That doesn't look like a standard GU10, its a whole unit replacement job. That also means buying more than one because who has mismatched downlights in the same room...
P.S. whoever fitted that needs to be told not to do it again, single insulated cable showing is a big no no. Probably a DIY as no self respecting electrician would leave it like that.
When you replace it, there should not be anything other than the grey cable visible. You just pull them down from below, there loos to be plenty of slack on that.
I've got Loftleg Loft Lids on mine, not sure they are needed as they are covered in insulation anyway so it is not like the heat can escape, it just keeps the insulation off them.
https://www.screwfix.com/p/loftleg-loft-lid-downlight-protector-155mm/327tl