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It's not so much that the crud is good stuff, but that it is food for good stuff. As you say, routine vacuuming should be good.
As far as water changes, I would go for 25% every week, and I would watch my ammonia, nitrite, and nitrate levels, and if any of them get too high (fish can handle very little ammonia or nitrite), do extra water changes to maintain lower waste levels. Unfortunately, the waste is what builds the bacteria colony, but the colony isn't worth much of anything if the fish are already dead, so it's better (in my opinion) to slow the cycle down a bit to keep the fish happy and healthy.
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