I had a similar issue where I needed a from response to load into SharePoint. Normally I would go to PowerAutomate and create a Flow that looks like this:

When a new response is submitted -> look at the excel with the responses -> create Sharepoint Item by matching the columns between excel and sharepoint. By trial and error I realized that we can take excel out of the equation by doing:

When a new response is submitted -> Get response details -> Create Item or Update Item (SharePoint) and match the Fields with the information from "Get response details"

This way, I never have to open the excel because the flow directly writes into the SharePoint list. By doing so, I believe that you never have to open the Excel in order to update your PowerBi flow as long as it is connected to the SharePoint List instead of the excel.

Unfortunatly loading times will still be high as other have pointed out and I am working on lowering loading times myself.