I did find increased effort was required when I switched over to a ‘hoff hub. I too feel fitter after owning it for just over two years.
No chain skip or suck, much increased drive chain longevity and just a yearly oil change. These were the reasons I got one.
The drawbacks…?
It took me while to get used to the increased weight at the back end though and on a stiff hardtail the back end does tend to slam down hard.
Yes, it does sound like a muted coffee grinder with mild indigestion in the lower gears! After the wide spread of gears you get with derailleurs, 14 does require a bit of getting used to and it can be annoying not being able to find the gear that gives the right cadence.
I don’t think there is the ‘right’ solution to gearing on a bike. It’s a question of knowing what your priorities are.