VS Code stores your settings in a file called "settings.json", which you can access by opening the Command Palette (Ctrl+Shift+P on Windows or Cmd+Shift+P on Mac) and searching for "Preferences: Open User Settings". Alternatively, you can access this file by clicking on the gear icon in the bottom left corner of VS Code and selecting "Settings".
Once you have opened the settings file, you can copy all of the content to a text file and send it to your colleague. They can then open their own "settings.json" file and replace its content with your settings.
Alternatively, you can use the "Settings Sync" feature in VS Code, which allows you to sync your settings across multiple devices and share them with others. To use this feature, you need to sign in with your Microsoft account and enable "Settings Sync" in the VS Code settings. You can then upload your settings to the cloud and share the sync URL with your colleague so they can download your settings directly to their VS Code program.
To access the "Settings Sync" feature, open the Command Palette and search for "Settings Sync: Turn on". You can then follow the prompts to sign in and enable syncing. Once you have uploaded your settings, you can access the sync URL by searching for "Settings Sync: Share Settings" in the Command Palette.