"There is strong empirical evidence that speakers use formulaic language in similar ways across languages and that formulaic language plays a fundamental role in the structuring of spontaneous speech, as they are used to achieve a better synchronization between interlocutors by announcing upcoming topic changes, delays related to planning load or preparedness problems, as well as speaker's intentions to take/give the floor or to revise/abandon an expression he/she had already presented."
https://en.wikipedia.org/wiki/Formulaic_language (citing a 2007 study)
In conversation, formulaic language can help you seem more relatable to other people. Think of Indiana Jones, the beloved hero who often used formulaic language to express himself, as compared with the villains, who barely varied from perfectly formed sentences. You can see the same pattern in countless stories because the writers target an audience that feels more comfortable with people who talk that way.
They recite some of the time, but most their overall speech is improvised. Generally, people in these kinds of roles are pretty good at that too.
> In this case, the comment is both contradictory and harmful. Literally no one learning or teaching communication says that "uh" and "um" are good habits.
It depends on how meta you want to get. As a beginner learning how to give speeches, you work to expunge these kinds of "filler" words. However, at "expert level" you might use these words to seem more "authentic", and/or to appear as if you're forming thoughts for the first time.
It depends on the audience and what you're trying to communicate, which goes beyond what you say to how you say it.