Most of those "secrets are simply shrewd business practices, Joe. I've shopped at Trader Joe's farily often. They are basically another supermarket, and follow similar practices.
Make a list, Joe, and stick to it.
There are several free websites that include free phone apps. The one I use is called Plan/Shop/Eat, or howdoesshedoit.com
If the "she" bothers you, there is another called Pepperplate, less visually attractive, but it does a good job.
The websites offer a simple way to input your favorite recipes, inclduing photos if you have them, and allow you to set up a weekly meal plan based on them. Ingredients are automatically placed on your shopping list, but you can easily delete anything you don't need, and both sites have general grocery, household, and health/hygiene lists that you can arrange based on the layout of the supermarket, which saves you time and makes it easier to stick to your lists.