Hmh, the way I usually use JWTs is as an authentication cache. You obtain your authentication token from the auth service which grants you permission to other services.
This has several advantages, the main one being that sub-services do not have to interact with the authentication database or have access to the capability to mint tokens (this assumes you use RS256 not HMAC). So if a sub-service gets compromised it's not as devastating as a service which has access to the authentication database.
If you have sensitive data inside the token you should use JWEs, although they're not as good because you have to ask an internal service (which has the private key) to decode the token each time you want to use it.
My typical layout is {"id": (uuid), "scopes": ["scope:read/write"]}.
Also they're really neat for SPA's as you can have your static site server validate that the JWE with the public key before serving any resources. The way I use this is that I have my static site compiled to /(scope)/path and the static service will not serve pages that you cannot access anyway. This is very useful in cases where you have administrative panels where you don't want to expose to users what capabilities your backend has or/and expose the internal service paths that can be attacked.
My lifetime for JWT's is around 5 minutes for "backend access", things like /me are cached in localStorage unless explicitely instructed in /refresh to drop localStorage cache. My request handler in my SPA applications detects "refresh required" and refreshes the token.
I think most of the blame here belongs to node/next and python libraries. I write my backends in strongly typed languages and my frontend is always made out of precompiled static pages. My current setup for the frontend is using VITE with prerendered pages for landing and normal SPA for applications.
With all of that said I strongly disagree with this entire gist. JWT is as secure as you want it to be.