Some people have a phrase they say all the time. The phrase usually isn't necessary to what they're saying, but they tend to lean on it in order to fill space.
It's SO annoying.
I have a prof who says "in effect" all the time. These words add nothing to your sentence and they actually make it less true. The phrase "in effect" is like saying "sort of." But he uses the phrase when he's saying things that did happen. So it's confusing as well as annoying.
I know someone else who says "needless to say" all the time. The problem is she says it when she's prefacing things that AREN'T needless to say. Like no, actually, I didn't automatically infer that from the first thing you said.
Just try to contain your speech to words and phrases that make sense.