How to be alpha If you’ve been Xbox insider for more than 5y ?

You just have to continue to be active in the program, take part in surveys, etc. but Alpha is also by invite only so you would have to wait to be invited into it by Microsoft.

How do the Xbox One Update Preview rings differ and how do I change rings?

There are four Xbox One Update Preview rings, which allow you control when and how often you will get early access to console updates. You’ll gain access to rings based on your activity as an Xbox Insider. If you’ve been invited to more than one ring, you
can switch between them from the Xbox Insider Hub.

The current Xbox One Update Preview rings are:

• Alpha – Open on an “invite only” basis and receives updates at the earliest point in the preview window.
• Beta – Open to Xbox Insiders with a Program tenure of 3 or more months and an Xbox Insider XP Level of 5 or higher. This ring receives updates shortly after Alpha.
• Delta – Open to any Xbox Insider with a tenure of 1 or more months that has reached Xbox Insider Level 2 or higher. Depending on certain edge cases where further attention is required from Alpha or Beta rings, Delta Insiders may receive
  system updates before Beta, though this is not a common scenario. Additionally, while early system updates are not guaranteed across the Delta ring, all Delta Insiders will receive the update prior to GA.
• Omega – Open to anyone and receives system updates shortly before the GA (General Availability) release.

You just have to continue to be active in the program, take part in surveys, etc. but Alpha is also by invite only so you would have to wait to be invited into it by Microsoft.

How do the Xbox One Update Preview rings differ and how do I change rings?

There are four Xbox One Update Preview rings, which allow you control when and how often you will get early access to console updates. You’ll gain access to rings based on your activity as an Xbox Insider. If you’ve been invited to more than one ring, you
can switch between them from the Xbox Insider Hub.

The current Xbox One Update Preview rings are:

• Alpha – Open on an “invite only” basis and receives updates at the earliest point in the preview window.
• Beta – Open to Xbox Insiders with a Program tenure of 3 or more months and an Xbox Insider XP Level of 5 or higher. This ring receives updates shortly after Alpha.
• Delta – Open to any Xbox Insider with a tenure of 1 or more months that has reached Xbox Insider Level 2 or higher. Depending on certain edge cases where further attention is required from Alpha or Beta rings, Delta Insiders may receive
  system updates before Beta, though this is not a common scenario. Additionally, while early system updates are not guaranteed across the Delta ring, all Delta Insiders will receive the update prior to GA.
• Omega – Open to anyone and receives system updates shortly before the GA (General Availability) release.

Now how would I access more surveys in the Hub? I've taken all available surveys in the last month or so and haven't received a new one for about two weeks. Is that normal?

You must be invited to become an Alpha Insider or Alpha Skip Ahead Insider, to do so You must Very active in Xbox, doing missions and report the bugs You see in the system, as much as You do this, so You Will be Very close to become an Alpha Insider. You
must be at least in Delta preview to become an Alpha Insider, but You Just need to be an Insider to be invited to become an Alpha Skip Ahead, but this one is very rare to be invited and there is a certain number of people to be invited, no more than that,
If You were not invited to be Alpha Skip Ahead certain time, so You must wait a Second chance when they Will invite New members.

It still hasn't been released to all Alpha's, so you will have to be a little patien

Yeah, exactly. All that's been announced, so far, is some Alpha Skip Ahead and Alpha members.

"We need your help testing out the new interface. The new experimental Home rolls out this week to select Xbox Insiders in our Alpha and Alpha Skip Ahead rings. For more details on rollout, keep an eye on the Xbox Insiders section of
Xbox Wire."

https://news.xbox.com/en-us/2019/07...oll-out-to-xbox-insiders/#r752bX4ySHJOf7DD.99

Most of the Alpha insiders i know of has been doing it for 4 years or more.