Metabolic Reset: the 14-day programme and its measurements
A course against insulin resistance: 14 days (five at the least), six biomarkers from Garmin watches and scales, body composition measured on day 1 and day 13.
What this is. Programme 03 of the resort's ten Longevity programmes: 14 days as the full course, 5 days as the shortest stay it is built for.
What it works against. Insulin resistance (tissues responding poorly to insulin), a stalled metabolism, too much fat mass against too little muscle. The goal is a lower fat share with the muscle kept, not kilograms dropped.
How it is measured. By six markers: Weight, Body Fat % and Muscle Mass come from the Garmin Index S2 smart scale; Calories, Intensity Minutes and Steps from the Garmin Forerunner 165 Music watch.
The before and after. An InBody bioimpedance body composition analysis stands at the start of the stay and the day before departure; between them, a morning weigh-in in the room every day.
The core of the course. Swimming pool, Nordic walking, aqua gymnastics, the Charcot jet shower, apparatus lymphatic drainage, cryo-hydrotherapy and the sauna world; the reduced table for food, the drinking cure for water.
Who decides. The algorithm drafts, a medical examination stands on day one, and the doctor has the last word (how the algorithm works).
The night loop. Every morning the night just past is compared with the guest's own average: the portal corrects free heat and the walk itself, and only proposes changes to paid procedures.
Who this document is for. The resort's doctors, spa coordinators and front desk. Updated 22.08.2026.
Pick the programme in the portalOpens the demo portal: the programme showcase, the «Metabolic Reset» tile and a two-minute questionnaire.
The six markers the course runs on
Every programme has its own set of markers — the ones that show whether the course is working. Metabolic Reset has six, and three of them come from the scale rather than the watch: a metabolism shows in body composition, not in a single number for mass.
The set is the same on the website, on the programme tile in the portal and in the doctor's report — one list of fields, not three. The names stay in Latin script: that is how they are labelled in Garmin Connect and on the watch itself.
Marker
Where it comes from
What it is
Why this programme needs it
Weight
Garmin Index S2, the morning weigh-in
Body mass, 0.1 kg steps
An aggregate number. It is read together with the fat, muscle and water fractions — otherwise water lost looks like a course succeeding
Body Fat %
Garmin Index S2, bioimpedance
The share of fat in body mass, %
The programme's main target and a risk marker: atherosclerosis, fatty liver disease, chronic low-grade inflammation
Muscle Mass
Garmin Index S2, bioimpedance
Skeletal muscle mass, kg
The largest consumer of glucose at rest. The course's job is to hold or grow it while total mass comes down
Calories (active and resting)
Garmin Forerunner 165 Music
Energy spent over the day, kcal
Shows what paid for the day — movement or rest — and keeps the deficit moderate enough to avoid metabolic adaptation
Intensity Minutes
Garmin Forerunner 165 Music
Minutes of moderate and vigorous effort per week
The portal aims at 150 minutes a week in aerobic Zone 2 (the heart rate at which fat is oxidised); a week under 100 minutes is flagged as low
Steps
Garmin Forerunner 165 Music
Steps per day
Non-exercise activity: the muscle pump, lymph flow and the muscle's insulin sensitivity rest on this, not on one workout
The programme tile in the portal: the same six markers as on the website, the course length and the «Choose» button×
What the guest sees in the portal
The guest opens body composition themselves: the «Weight» section shows the fat share, muscle and bone mass and water — with the date and time of the reading — and below it a table of weigh-ins with morning and evening figures and BMI.
Energy spend lives in «Calories», active and resting kept apart. What matters to the doctor is not the number itself but its relation to the day: how much the walk and the pool added on top of rest.
The screenshots below are deliberately in English: Garmin's product terms are translated in no locale, while the portal itself speaks the guest's language — the interface comes in 36 of them. The guest in the shots is fictional; this is the demonstration stand.
The demo guest's «Weight» section: body composition on the morning of 22.08.2026 — 33.5 % fat, 26.9 kg of muscle, 49.1 % water — and the weigh-in table, where morning and evening of one day differ by 0.5 kg׫Calories»: 408 active and 1,420 resting kilocalories over the day — a day paid for by the walk and the pool×
The medical skeleton and the before/after
The skeleton is the set of days the algorithm places itself, and they never compete for paid slots. Metabolic Reset has a stricter one than most programmes: InBody is always in it, whatever the length of the stay — a metabolic course without a body composition reading measures nothing.
Below is the skeleton of a 14-day stay. A shorter one is built too, but marked as a shortened course: under 7 days it carries neither the blood panel nor the repeat InBody, and the mid-course consultation appears from 10 days.
On the 2026 price list InBody with a consultation costs 1,000 CZK and the blood laboratory panel 1,500 CZK. The programme has already counted them in, and they stand in the stay plan as their own priced lines.
Day
What the skeleton places
Why
1
Medical examination, the drinking cure prescription; an ECG from the age of 60
The entry point: the doctor confirms or amends the drafted plan and prescribes springs, volumes and the table
2
Blood laboratory panel (stays from 7 days), InBody analysis with a consultation
The baseline: lipid profile and glucose from the laboratory, the segment-by-segment split of fat and muscle from InBody
8
Mid-course consultation (stays from 10 days)
Halfway: check how the course is tolerated and rewrite the second half of the stay
13
Repeat InBody
The same device and the same protocol as at the start — otherwise there is nothing to compare the before and after with
14
Closing consultation
The body composition trend explained, and recommendations to take home
Every morning
A weigh-in on the Index S2 scale in the room
The line of body mass between the two readings: one morning figure means nothing, the line does
Day 2 of the stay plan: the blood panel and InBody stand in the morning, next to aqua gymnastics, the gym and the pool. The blood draw says plainly that reception confirms the exact day×
What the course is made of: procedures and doses
A programme is not a list of procedures but a pool with weekly doses: how many sessions a week the algorithm tries to place. The core is scheduled first, the extras fill whatever paid slots are left — and how many there are depends on the level of the stay.
Below are the core and the extras of Metabolic Reset, with session lengths from the hotel's 2026 price list. «Included» means the item comes with the stay and takes no paid slot.
Procedure
Dose
Session
What it does in this course
Swimming pool
5 times a week
60 min, included
The aerobic base, with no impact on the joints
Nordic walking, guided
4 times a week
60 min
Zone 2: the long, even load on which fatty acids are oxidised
Aqua gymnastics
3 times a week
30 min
Strength work in water: the resistance holds muscle mass, the buoyancy spares the joints
Charcot jet shower
3 times a week
10 min
A thermal and mechanical stimulus: catecholamines released and free fatty acids mobilised into the bloodstream
Apparatus lymphatic drainage
3 times a week
45 min, by doctor's order only
Pumping the venous and lymphatic beds; heaviness and swelling in the legs
Sauna world (bio, Finnish, salt, steam)
2 times a week
60 min, included
Thermal load on the vessels. The first item the night loop removes when the guest is strained
Cryo-hydrotherapy
2 times a week
10 min
A cold stimulus: brown adipose tissue activation
H₂ hydrogen therapy
up to 3 times a week
30 min
An extra, aimed at oxidative stress
Fitness centre
up to 3 times a week
60 min, included
Strength work against muscle lost on a deficit
Foot whirlpool bath
up to 2 times a week
15 min
Venous return, heavy legs
Hydroxeur massage bath
up to 2 times a week
15 min
The gentle stand-in for hard hydrotherapy on a hard day
Honey and classical massage
once a week each
20 / 20–50 min
Recovery between the loaded days
Deviation, prescription, mechanism
The table below is a working one: on the left what the portal sees in the markers, on the right what the course answers with. It describes the logic of prescribing, not an automation — paid items are placed by the doctor.
What the markers show
What goes in the plan
Mechanism
A high fat share, a metabolism standing still
Charcot jet shower 3 times a week, cryo-hydrotherapy twice, Nordic walking 4 times
The thermal and mechanical stimulus raises catecholamines and activates brown adipose tissue; the fatty acids released into the bloodstream are then oxidised on the walk
Too little muscle mass, too little movement
Aqua gymnastics 3 times a week, the fitness centre up to 3 times, the pool 5 times
Water resistance loads the muscle while buoyancy takes the load off the joints: strength work stays available at a high body weight
Low resting expenditure, fluid retention
The reduced table, the drinking cure, H₂ hydrogen therapy up to 3 times a week
A mild calorie deficit without metabolic adaptation; the mineral water works on clearing metabolites
Too few intensity minutes in the week
Spa trails II and III, aqua gymnastics
Reaching the target of 150 minutes a week in Zone 2 — without the acidosis a spa stay has no use for
Swelling and heaviness in the legs
Apparatus lymphatic drainage 3 times a week, foot whirlpool baths twice
Mechanical pumping of the venous and lymphatic beds, faster lactate clearance
The table, the water and the walk
Three things run every day and take no procedure slots: the table, the drinking cure and the walk. The default table is the reduced one, and the guest reads its rules in their own «Nutrition» section.
The drinking cure is three servings of mineral water of 150 ml, 15–30 minutes before a meal: the classic Karlovy Vary order of the day, water first and food after (how the drinking cure works).
The walk in the demo guest's plan is 680 minutes over fourteen days, about 50 minutes a day on trail II. The portal leads it: the route drawn on the map, the turns spoken aloud and the heart-rate corridor on the watch.
Protein at every meal.
Half the plate is vegetables.
No sugary drinks.
No fast carbohydrates in the evening.
No alcohol for the length of the course.
Chew slowly — the rule all three tables of the resort share.
Contraindications: what is removed by itself
The guest ticks contraindications in the intake form and the doctor amends them at the day-one examination. A procedure carrying a ticked tag never enters the plan at all: the portal does not argue with a limit and does not suggest trying it carefully.
Varicose veins — the Charcot jet shower is removed.
Uncontrolled hypertension — the Charcot shower, cryo-hydrotherapy and the sauna world are removed; the course then rests on water and walking.
A pacemaker or metal implants — cryo-hydrotherapy is removed.
Oncological or acute illness — apparatus lymphatic drainage is removed; it only ever runs by doctor's order anyway.
Pregnancy — the Charcot shower, cryo-hydrotherapy and the sauna world are removed.
Acute skin conditions — the pool, aqua gymnastics, the baths and the Charcot shower are removed.
What is left. The course does not fall apart: the extras take the places freed up — pool, aqua gymnastics, the gym, gentle hydrotherapy — and the plan prints honestly what was excluded.
The night loop: how the course eases off
A metabolic rebuild puts the autonomic nervous system under load, and the portal watches that at night. Never before 06:00 the night just past is compared with the guest's own average, and the morning sheet receives its flags: resting heart rate above the usual, heart rate variability below it, a Body Battery that did not recharge, sleep debt, accumulated load.
Where the portal's authority ends was the platform owner's decision: what is free and ours the portal corrects itself, what is paid it proposes to the doctor.
Heat goes first. The sauna world is free and ours, so on a flagged day it leaves the plan automatically; the guest can put it back, the button is there.
The walk is cut by 30 %, but never below 20 minutes and never twice in one morning.
A paid hard procedure is swapped only with the hotel's toggle on, and never more than two items a day. The stand-in is taken in order: pearl bath, dry CO₂ bath, Hydroxeur — the first one not contraindicated and not already in that day.
Sleep debt adds the evening sleep protocol; high stress adds a breathing exercise.
Too little Zone 2 in the week (under 100 minutes) is noted on the sheet rather than silently topped up with more load.
The demo guest's morning: the day's report at 49 out of 100 and the line «Rest — the doctor decides». Heart rate variability of 34 ms, 17.9 % under the guest's own average — the hard procedures for today are off×
The stay plan: what stands in it
The plan is built for the whole stay at once: days, slots, minutes and cost. For the demo guest on a fourteen-day Metabolic Reset it is 8 diagnostic items, 45 procedure sessions, 14 walks and 42 servings of mineral water — plus 680 minutes of walking on top of the procedures.
The portal also shows each longevity pillar's share of the course: heart and vessels 27 %, metabolism 23 %, muscles and joints 23 %, stress and sleep 11 %, gut and the drinking cure 8 %. The shares are counted in sessions, not in promises: a procedure adds to a pillar exactly as many times as it stands in the plan.
The same plan is open at the desk and to the doctor, and the estimate rests on it: included items carry no price, paid ones carry their price-list line.
Metabolic Reset over 14 days: what the course contains and how it is spread across the longevity pillars×
The guest. Wears the watch, steps on the scale in the morning, walks the trail and marks each serving of water. Nothing else: no app to install, no account in somebody else's service.
The desk. Hands over the kit, has the personal QR code scanned and takes the watch back into the fleet at departure (working with the apps).
The doctor. Examines on day one, signs or amends the plan, decides on paid items and goes through the body composition trend on the last day.
The spa coordinator. Books what the plan asks for and moves it when a room is taken: the plan is a wish with opening hours, not the treatment rooms' timetable.
The portal. Drafts the course, leads the walk, counts the water, reads the night and prints the doctor's morning sheet (the morning round).
Questions and answers
How many days before anything shows? The full course is 14 days and the shortest stay is 5. The before/after InBody is placed from 7 days: on a shorter stay the repeat reading has no time to differ from the baseline.
Why weigh in every morning but run InBody only twice? The scale in the room gives the line of body mass and a rough composition split; InBody gives the detailed one, segment by segment. The line is needed daily, the detailed analysis at the start and at the end.
What if the guest does not wear the watch? The course runs as an ordinary spa protocol: the skeleton, the weekly doses and the easy days are all in place. Only the correction stops working — and the portal says so plainly instead of inventing numbers.
Can the weight come off faster? The programme's goal is the fat share with the muscle kept, not the speed of the drop. A harsh deficit at a spa costs water and muscle — and the repeat InBody will show exactly that.
Who prescribes the procedures? The algorithm drafts, the doctor signs. Items marked with the price list's asterisk — lymphatic drainage, the laboratory — are never placed without a doctor's order.
Sources
World Health Organization, 2020. Guidelines on physical activity: 150–300 minutes of moderate aerobic activity per week. who.int
Paluch A. E. et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health, 2022; doi: 10.1016/S2468-2667(21)00302-9
Karlovy Vary balneological practice: the mineral water drinking cure, the gut and metabolic function — the indications of a two-hundred-year-old cure.
Studies of cold exposure and brown adipose tissue activation — the grounds for cryo-hydrotherapy in a metabolic course.
