The Superhuman Blueprint Podcast

Do you have more health data than ever and less energy to show for it? Why do bad habits stick so fast while good ones take months? What would it take to be more capable at 60 than you are now?Wherever you’re starting from, you can take the first step this week.In this episode, I’m joined by psychotherapist and coach Michael Ostrolenk, neuroscientist Dr. Chris Bray and former ER physician Dr. Arvind Chakravarty, three past guests who meet for the first time on the final panel of my 100-episode Superhuman Summit.Michael, Chris, Arvind and I talk about why so many driven people live with chronic stress when the tools to fix it are everywhere. We dig into what’s changed in our hormones, our brains and our habits. Then each of them tells me what they’d do first for a stressed 45-year-old executive who wants to stay strong for decades.What you’ll learn:Why health wearables and a biological age test don’t help until you act on the dataWhy the brain forms bad habits faster than good onesWhat normal lab ranges miss about your hormone balanceHow chronic stress and cortisol affect nearly every major organWhy sleep quality drives your performance and what Arvind learned about night shift health effectsWhere creatine for brain health fits and why it can’t replace sleepHow your daily choices influence gene expression and stress resilienceHow cold showers and habit stacking help a new routine stickWhy changing 14 things at once fails and how one habit at a time supports behavior changeHow to reduce stress at work with shorter meetings and more daily movementWhy social connection belongs in your healthy aging planWhat to know before you try peptide therapyIf you’ve been searching for why am I always tired, chronic stress, brain health, executive health and human performance, this episode is your invitation to pick one habit and start it this week.Here’s to building your health team,DrewGot you thinking about your own weak link? Come put it into action with me inside the Superhuman Performance Lab. Join at: ⁠⁠⁠⁠primalwellnesscoaching.com/community⁠⁠⁠⁠Ready to take control of your performance? Book a free strategy call with me here: 👇⁠⁠⁠⁠⁠⁠https://www.primalwellnesscoaching.com/executiveedge⁠⁠⁠⁠⁠⁠Connect with me:👇Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/primal_drew/⁠⁠⁠⁠⁠⁠Linkedin: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/instructor-drew/⁠⁠⁠⁠⁠⁠Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/PrimalWellnessCoaching⁠⁠⁠⁠⁠⁠Youtube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/@primalwellnesscoaching⁠⁠⁠⁠⁠Learn more about Dr. Arvind Chakravarthy: 👇Website: ⁠⁠⁠⁠⁠https://www.drarvindmd.com/⁠LinkedIn: ⁠⁠⁠http://linkedin.com/in/dr-arvind-chakravarthy/⁠Instagram: ⁠⁠⁠https://www.instagram.com/docarvindmd/⁠Learn more about Dr. Christopher Bray: 👇Website: ⁠⁠⁠⁠https://www.adaptioninstitute.com/⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/drckbray/⁠Linkedin: ⁠⁠https://www.linkedin.com/in/drckbray/⁠Youtube: ⁠⁠⁠⁠https://www.youtube.com/@Drckbray⁠Learn more about Michael Ostrolenk:👇Website: ⁠⁠⁠⁠https://michaeldostrolenk.com⁠Substack: ⁠https://substack.com/@michaeldostrolenk⁠Instagram⁠https://www.instagram.com/mostrolenk/⁠X: ⁠https://x.com/mostrolenk⁠Team Fudoshin: ⁠https://teamfudoshin.com/⁠

What if healthy longevity’s simpler than the clinics and peptides make it look?Wherever you’re starting from, you can begin with your next meal.In this episode, I’m joined by Ron Russell, a chef and author of The Longevity Visa, who ran a top-rated plant-based restaurant in Los Angeles.Ron and I talk about why every longevity expert he follows starts with the same basics, and why he’s convinced the next 10 to 15 healthy years count most. He shares the kitchen habits he’s used to eat more leafy greens without spending hours cooking. We also get into fiber intake, blood sugar and how he’s stayed active in a city where everyone’s on foot.What you’ll learn:Why the three pillars of longevity only work when they’re all strongWhy peptides won’t help much if the basics aren’t there• How Ron uses his hobbies to build community in a new cityWhy leafy greens are some of the most nutrient-dense foods you’ll findWhat your bathroom habits say about your fiber intake• How fiber supports gut health and helps your body build its own probioticsHow to tell when it’s time to pull your greens off the heatWhy berries and sweet potatoes fit an anti-inflammatory diet that’s easier on your blood sugarWhat to do with flax and walnuts so the omega-3s don’t go rancidHow to cut the lectins in beans and lentils without a pressure cookerHow habit stacking turns longevity habits into part of your normal dayWhy a two-hour workout can’t make up for sitting all dayIf you’ve been searching for healthy longevity, healthy aging, gut health and daily movement, this episode’s your invitation to add more plants to your plate and more steps to your day.Here’s to living long and living well,DrewGot you thinking about your own weak link? Come put it into action with me inside the Superhuman Performance Lab. Join at: ⁠⁠⁠⁠primalwellnesscoaching.com/community⁠⁠⁠⁠Want to try peptides, GLP-1s, or hormone support without the guesswork? Primal Precision Health connects you with licensed US doctors who decide if a therapy is right for you, and any prescription ships straight to your door from a licensed US pharmacy.Start at ⁠⁠https://primalprecisionhealth.com/⁠⁠ and use code SUPERHUMAN for 15% off.Ready to take control of your performance? Book a free strategy call with me here: 👇⁠⁠⁠⁠⁠⁠https://www.primalwellnesscoaching.com/executiveedge⁠⁠⁠⁠⁠⁠Connect with me:👇Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/primal_drew/⁠⁠⁠⁠⁠⁠Linkedin: ⁠⁠⁠⁠⁠⁠https://www.linkedin.com/in/instructor-drew/⁠⁠⁠⁠⁠⁠Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/PrimalWellnessCoaching⁠⁠⁠⁠⁠⁠Youtube: ⁠⁠⁠⁠⁠⁠https://www.youtube.com/@primalwellnesscoaching⁠⁠⁠⁠Learn more about Ron:👇Website: www.LongevityVisa.comInstagram: https://www.instagram.com/longevityvisaYoutube: https://www.youtube.com/@LongevityVisaLinkedin: https://www.linkedin.com/company/longevity-visa/

When was the last time a conversation stayed with you longer than the place you had it? Do you go through your workday around people but rarely with them? What is a lack of connection doing to your body?Whatever your calendar looks like today, you can start making changes this week.In this solo episode, I share a lonely night in Japan and what it taught me about social connection.I start with a week of solo travel and one Japanese word that led somewhere I didn’t expect. Then I break down what human connection does inside your body and why it leads to more lasting memories.What you’ll learn:Why I remember only a few of the 100 Japanese shrines I’ve visitedHow a good social interaction can lower your heart rate and blood pressureWhy higher HRV and lower cortisol can show up when you connect with someoneWhy chronic loneliness looks so much like chronic stress in the bodyWhat the link between loneliness and stress can do to your sleep and inflammationHow social connection ties to fewer inflammatory markers linked to heart disease, Alzheimer’s and diabetesWhy the love hormone plays a part in stress regulation, blood pressure and inflammationHow a simple conversation can influence your oxytocinWhat the blue zones show about social networks and healthy longevityWhat to do at work so you’re with people instead of just around themHow to nurture the relationships you already haveIf you’ve been searching for social connection, loneliness and stress, stress regulation and healthy longevity, this episode is your invitation to call the people you love and give them your attention.Here’s to the conversations you’ll remember,DrewGot you thinking about your own weak link? Come put it into action with me inside the Superhuman Performance Lab. Join at: ⁠⁠⁠primalwellnesscoaching.com/community⁠⁠⁠Want to try peptides, GLP-1s, or hormone support without the guesswork? Primal Precision Health connects you with licensed US doctors who decide if a therapy is right for you, and any prescription ships straight to your door from a licensed US pharmacy.Start at ⁠https://primalprecisionhealth.com/⁠ and use code SUPERHUMAN for 15% off.Ready to take control of your performance? Book a free strategy call with me here: 👇⁠⁠⁠⁠⁠https://www.primalwellnesscoaching.com/executiveedge⁠⁠⁠⁠⁠Connect with me:👇Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/primal_drew/⁠⁠⁠⁠⁠Linkedin: ⁠⁠⁠⁠⁠https://www.linkedin.com/in/instructor-drew/⁠⁠⁠⁠⁠Facebook: ⁠⁠⁠⁠⁠https://www.facebook.com/PrimalWellnessCoaching⁠⁠⁠⁠⁠Youtube: ⁠⁠⁠⁠⁠https://www.youtube.com/@primalwellnesscoaching⁠⁠⁠⁠

What if getting older didn't have to mean losing strength, independence, or quality of life? How much of what we associate with aging is actually inevitable, and how much can we influence?In this special 104th episode of The Superhuman Blueprint Podcast, I'm joined by Holly Baxter, Tanya Schrobilgen, and Julie Gibson Clark to explore how to age well and what it really takes to stay strong, healthy, and independent as we get older.We get into muscle loss and aging, resistance training for longevity, and why building muscle after menopause is still possible. We also discuss perimenopause and menopause, menopause and weight gain, and how hormonal changes in women can influence strength, metabolism, and overall health.Beyond exercise, we explore protein intake for women, nutrition for healthy aging, estrogen and bone health, and the importance of sleep and stress management for women. We also challenge some common assumptions about biological age vs chronological age and what healthy aging should actually look like.We cover:Why muscle loss and aging don't have to mean inevitable frailtyWhat resistance training for longevity means for women as they get olderHow menopause and weight gain are connected to changes in the bodyWhy estrogen and bone health matter for long-term independenceThe role of protein intake for women in maintaining strengthWhy the fundamentals of nutrition for healthy aging matter more than complicated health trendsWhat it really means to age well beyond simply living longerIf you want to stay strong, feel good in your body, and understand what's actually within your control as you age, this is a conversation you won't want to miss.Got you thinking about your own weak link? Come put it into action with me inside the Superhuman Performance Lab. Join at: ⁠⁠primalwellnesscoaching.com/community⁠⁠Want to try peptides, GLP-1s, or hormone support without the guesswork? Primal Precision Health connects you with licensed US doctors who decide if a therapy is right for you, and any prescription ships straight to your door from a licensed US pharmacy.Start at https://primalprecisionhealth.com/ and use code SUPERHUMAN for 15% off.Ready to take control of your performance? Book a free strategy call with me here: 👇⁠⁠⁠⁠https://www.primalwellnesscoaching.com/executiveedge⁠⁠⁠⁠Connect with me:👇Instagram: ⁠⁠⁠⁠https://www.instagram.com/primal_drew/⁠⁠⁠⁠Linkedin: ⁠⁠⁠⁠https://www.linkedin.com/in/instructor-drew/⁠⁠⁠⁠Facebook: ⁠⁠⁠⁠https://www.facebook.com/PrimalWellnessCoaching⁠⁠⁠⁠Youtube: ⁠⁠⁠⁠https://www.youtube.com/@primalwellnesscoaching⁠⁠⁠Learn more about Holly Baxter: 👇Website: ⁠⁠⁠https://getbiafit.com/⁠LinkedIn: ⁠https://www.linkedin.com/in/hollytiarnebaxter/⁠Instagram: ⁠https://www.instagram.com/hollytbaxter?stkn=dmJveXdxamttcjI1Learn more about Julie Gibson Clark here: 👇Website: ⁠⁠https://www.juliegibsonclark.com/⁠Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/juliegibsonclark⁠Linkedin: https://www.linkedin.com/in/juliegibsonclark/Youtube: ⁠⁠https://www.youtube.com/@juliegibsonclarkLearn more about Tanya Schrobilgen here:👇Website: ⁠https://agelessfm.com⁠Instagram: ⁠https://www.instagram.com/agelessfunctionalmedicine/Linkedin: https://www.linkedin.com/in/tanya-schrobilgen-dmsc-pa-c-fmacp-80881579/

What if becoming a better leader had less to do with being the smartest person in the room and more to do with how you respond when the pressure is real?In this episode, I’m joined by John Dailey, who spent 21 years in Marine Special Operations, to explore what military leadership and Marine Corps leadership can teach us about organizational culture, trust, accountability, and leadership resilience when the pressure is real. On the personal side, we talk about the cost of becoming too focused on achievement, why success can pull attention away from health and relationships, and how self leadership means knowing when it is time to stop following someone else’s path and start walking point for yourself.We cover:What effective leadership looks like when the pressure is realHow workplace culture shapes the way people show upWhy building team culture requires trust, autonomy, and accountabilityWhy leadership standards have to apply to everyoneHow to stop micromanaging once you move into a leadership roleWhat staying calm under pressure communicates to the people around youHow decision making under pressure changes when the stakes are highWhy difficult conversations at work usually get harder the longer you avoid themHow learning from failure can make you a better leaderWhy a strong leadership mindset requires humility and self-awarenessWhat executive leadership demands beyond technical skillWhy high performance leadership still requires taking care of yourselfIf you want to become a stronger leader, build a culture people actually want to be part of, and handle pressure without losing yourself along the way, this conversation is worth hearing all the way through.Got you thinking about your own weak link? Come put it into action with me inside the Superhuman Performance Lab. Join at: ⁠primalwellnesscoaching.com/community⁠Ready to take control of your performance? Book a free strategy call with me here: 👇⁠⁠⁠https://www.primalwellnesscoaching.com/executiveedge⁠⁠⁠Connect with me:👇Instagram: ⁠⁠⁠https://www.instagram.com/primal_drew/⁠⁠⁠Linkedin: ⁠⁠⁠https://www.linkedin.com/in/instructor-drew/⁠⁠⁠Facebook: ⁠⁠⁠https://www.facebook.com/PrimalWellnessCoaching⁠⁠⁠Youtube: ⁠⁠⁠https://www.youtube.com/@primalwellnesscoaching⁠⁠⁠Learn more about John Dailey:👇Instagram: https://www.instagram.com/j.a.dailey?psln=MTdyNmFyNXJoMXh0Zg%3D%3DLinkedin: linkedin.com/in/daileyjaWalking Point Newsletter:  https://jdailey.substack.com/

What if your biological age looks good on paper, but one part of your body is telling a very different story?In this episode, I’m joined by Paul Coletta, co-founder and CEO of Vero Bioscience, to explore a different way of thinking about organ health, biological age testing, and what our current tests may still be missing. We get into how proteomics could make preventive health more specific, why precision health may move us beyond broad averages, and what this could mean for the future of preventive medicine and personalized health.We also talk about brain health, creatine and brain health, sleep, sunlight, GLP-1s, self-experimentation, and how these conversations fit into the bigger picture of healthspan, healthy aging, and health optimization. But the episode also raises a bigger question: with more health data available than ever, how much of it actually helps us make better decisions?We cover:Why different parts of the body may age differentlyWhat cellular aging can tell us about the aging processHow cellular health may connect to long-term resilienceWhere earlier insight could fit into chronic disease preventionWhy more testing does not always mean more clarityHow biological aging may become more actionable in the futureIf you are curious about what your current health metrics may not be showing you, this conversation opens up a very different way of looking at aging and long-term health.Got you thinking about your own weak link? Come put it into action with me inside the Superhuman Performance Lab. Join at: primalwellnesscoaching.com/communityReady to take control of your performance? Book a free strategy call with me here: 👇⁠⁠https://www.primalwellnesscoaching.com/executiveedge⁠⁠Connect with me:👇Instagram: ⁠⁠https://www.instagram.com/primal_drew/⁠⁠Linkedin: ⁠⁠https://www.linkedin.com/in/instructor-drew/⁠⁠Facebook: ⁠⁠https://www.facebook.com/PrimalWellnessCoaching⁠⁠Youtube: ⁠⁠https://www.youtube.com/@primalwellnesscoaching⁠⁠Learn more about Vero Bioscience / join the waitlist 👇https://verobioscience.com/?utm_source=the_dna_of_things&utm_medium=podcast&utm_campaign=podcast_collective&utm_content=paul_colettaPaul on LinkedIn : https://www.linkedin.com/in/paulcoletta/Vero on LinkedIn: https://www.linkedin.com/company/vero-bioscience-inc/posts/?feedView=all

What if getting stronger, improving your metabolic health, and supporting healthy aging did not require living in the gym or following a perfect diet?In this episode, I’m joined by registered dietitian, professional bodybuilder, and coach Holly Baxter to talk about what really matters for muscle growth, muscle mass, and long-term health.We get into strength training after 40, building muscle after 40, and what the research says about muscle growth after 40. Holly also explains the difference between training for maintenance and training for growth, and why more exercise is not always better.On the nutrition side, we talk about metabolic adaptation, calorie cycling, flexible dieting, and why sustainable nutrition often works better than an all-or-nothing approach. We also cover how to build a healthy relationship with food and use simple strategies like exercise snacks when life gets busy.We cover:What actually drives muscle growthWhy muscle mass matters as you ageHow strength training after 40 can support long-term healthWhat metabolic adaptation means for fat loss and energyHow flexible dieting and calorie cycling create more freedomWhy sustainable nutrition matters more than perfectionHow exercise snacks can help you stay consistentIf you want to get stronger, stay capable as you age, and stop overcomplicating fitness and nutrition, this conversation is worth hearing all the way through. Ready to take control of your performance? Book a free strategy call with me here: 👇⁠https://www.primalwellnesscoaching.com/executiveedge⁠Connect with me:👇Instagram: ⁠https://www.instagram.com/primal_drew/⁠Linkedin: ⁠https://www.linkedin.com/in/instructor-drew/⁠Facebook: ⁠https://www.facebook.com/PrimalWellnessCoaching⁠Youtube: ⁠https://www.youtube.com/@primalwellnesscoaching⁠Learn more about Holly Baxter: Website: ⁠⁠https://getbiafit.com/LinkedIn: https://www.linkedin.com/in/hollytiarnebaxter/Instagram: https://www.instagram.com/hollytbaxter?stkn=dmJveXdxamttcjI1

What happens when pressure starts affecting your decision making before you even notice it? Can you improve your performance under pressure without trying to eliminate fear altogether?You do not need to feel fearless to move forward.In this episode, I'm joined by Tony Blauer, Tim Thomas, and Damon D'Amore, who bring different perspectives on pressure and performance, from fear training and Special Forces experience to executive leadership.We explore what actually happens when pressure rises, why your fear response can change the way you think and act, and how managing fear may be more useful than trying to get rid of it.In this conversation, you'll learn:Why psychological fear can become more limiting than the situation itself. How to recognize when you're caught in a fear loop.What separates people who struggle under pressure from those who keep moving.Why leadership resilience matters when certainty disappears. How overcoming fear can start with changing your response to it.What fear management looks like when the stakes are high.If you're interested in performing under pressure with more clarity and control, this conversation will give you a different way to think about fear, stress, and the moments that test you.Here's to staying clear when the pressure rises.DrewReady to take control of your performance? Book a free strategy call with me here: 👇https://www.primalwellnesscoaching.com/executiveedgeConnect with me:👇Instagram: https://www.instagram.com/primal_drew/Linkedin: https://www.linkedin.com/in/instructor-drew/Facebook: https://www.facebook.com/PrimalWellnessCoachingYoutube: https://www.youtube.com/@primalwellnesscoachingLearn more about Tim Thomas: Website: ⁠https://breathworkinbed.com.au/⁠LinkedIn: ⁠https://www.linkedin.com/in/bettersleepbetterworld/⁠Instagram: ⁠https://www.instagram.com/breathworkinbed/⁠Facebook: ⁠https://www.facebook.com/breathworkinbed⁠Tiktok: ⁠https://www.tiktok.com/@breathworkinbed?is_from_webapp=1&sender_device=pcLearn more about Tony Blauer: Website: ⁠https://blauerspear.com/bio⁠Youtube: ⁠https://www.youtube.com/channel/UCqIFBr_2N35wrfN0Fvk6YjQInstagram: ⁠https://www.instagram.com/tonyblauerLearn more about Damon D'Amore: Linkedin: ⁠https://www.linkedin.com/in/damondamore/⁠Website: ⁠https://legacymentor.co/⁠Instagram: ⁠https://www.instagram.com/legacymentorofficial/

Getting older changes the body. But I think we give age too much credit for things that may actually be the result of years of accumulated habits.Low energy, brain fog, weight gain, stiffness, poor recovery, and losing strength can feel like normal aging. But when you look closer, your sleep quality, movement, nutrition, muscle mass, and other lifestyle habits may have been compounding for years.In this episode, I break down what healthy aging really looks like and why foundational health matters more than jumping straight into supplements, biohacks, or advanced health optimization.We get into:How years of mediocre sleep quality can slowly affect energy, focus, and recoveryWhy physical inactivity can leave you stiff, tired, and feeling oldHow muscle loss with age happens gradually when we stop asking the body to stay strongWhy strength training for longevity and maintaining muscle become increasingly important as we get olderHow healthy lifestyle habits around movement, nutrition, recovery, and sleep support sustainable healthWhy people often sacrifice their health for work or family, only to realize later that they no longer have the energy to enjoy what they builtWhat exercise and aging, nutrition and longevity, and muscle mass and longevity have in common: the body adapts to what you consistently ask of itWhy understanding aging and health starts with looking at your accumulated habits, not just your ageThe goal isn’t to stop aging. It’s to understand how to age well and build the kind of health that lets you stay strong, capable, and energized for the long term.If you’ve been wondering how to get your energy back, the answer may not be another complicated protocol. It may start with identifying which foundations have been neglected and rebuilding them consistently.Because if years of poor habits can slowly take your vitality away, better habits can start moving you in the other direction.The Executive Performance Brief has passed! But not to worry my friend, we invite you to go ahead and complete the Wellness Scorecard, and we'll follow up with an offer to book a complimentary one on one chat to review your results and advise on your opportunity areas. Visit https://www.primalwellnesscoaching.com/scorecard to get started.Ready to take control of your performance? Book a free strategy call with me here: 👇⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.primalwellnesscoaching.com/executiveedge

People keep trying to solve stiffness, aches, and limited movement by adding more exercise. Over time, that can become frustrating, especially when the body still feels tight, unstable, or uncomfortable despite staying active.This episode looks at functional fitness from a different angle. Coach Tyler explains how the way you move every day can shape how your body feels over time. Small compensation patterns in the feet, knees, hips, pelvis, core, shoulders, and spine can gradually affect strength, comfort, and movement. That is why proper posture, hip mobility, core stability, and overall movement quality matter so much.He also explains why mobility training needs to be specific to the person. A joint that feels tight may need more mobility, or it may need better strength and stability. The same principle applies to corrective exercise. Generic routines can miss the actual source of the problem, especially when different parts of the body are compensating for each other.In this conversation, we cover:How to improve functional fitness and move betterHow proper posture affects pain and movementHip mobility, stability, and why stretching is not always enoughHow corrective exercise and core stability support better movementExercise for longevity, injury prevention, and healthy agingThe conversation also explores body awareness, pain, and injury prevention. Tyler explains how to notice the signals your body is giving you, improve functional movement, and avoid reinforcing patterns that may be making things worse.For anyone focused on exercise for longevity and healthy aging, the goal is simple: maintain enough strength, mobility, and control to keep doing the things you enjoy as you get older.By the end, you’ll have a clearer way to think about functional fitness, mobility training, posture, pain, and the small movement habits that can make a meaningful difference over time.Take Executive Wellness ScoreCard Here: 👇⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.primalwellnesscoaching.com/scorecard⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ready to take control of your performance? Book a free strategy call with Coach Drew here: 👇⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.primalwellnesscoaching.com/executiveedge⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Learn more about Tyler Bramlett here: 👇Website: https://join.weshape.com/l/weshape/v022Instagram: https://www.instagram.com/weshape.wellness/Linkedin: https://www.linkedin.com/in/tyler-bramlett-250844114/YouTube: https://www.youtube.com/channel/UCZjFDJI4B4l16uujibduMFAFacebook: https://www.facebook.com/WeShape/