how to get out of the insider program?

once you unenroll you have to wait for the next update before you can return to normal

I think it takes effect after a few hours. I recently dropped out of the program because one of the beta builds screwed up my xbox and I had to ship it for repair. A power cycle certainly doesn't hurt tho, and to get back to the most current live update
you'll have to do a factory reset.

Hey there. To do that just open the app and navigate to Settings > Manage Devices, scrolling to your device marked (current), selecting it and selecting Done.

Or it might say something like uneroll.

once you unenroll you have to wait for the next update before you can return to normal

Alternatively, if you look at the pinned announcements, the third from the top will tell you what preview ring your console is in. If you select that announcement, you can select "unenroll" to remove yourself.

Accessing the higher ring levels in the Insider program requires you actively participate in the provided Insider Hub "quests", submit regular feedback and bug reports, fill out surveys and polls, and use your console
often.

In this program, the most dedicated users to the Insider Hub will be able to access the Alpha and Beta rings, which get them the privilege of bug-testing the cutting-edge feature implementations first.

More reading:

- All About the Insider Hub:
https://support.xbox.com/en-US/xbox-one/console/xbox-insider-program

- Insider Hub Forums: http://aka.ms/XboxInsiderForums