How to be ESD safe repairing at home. Oh - and RAM.

Hello friends.

Two questions:

if repairing at home, what kit do I need to be ESD safe?

Also, can I upgrade the ram ? I’ve seen conflicting information hence jumping on here. I’ve read it’s possible but some people are saying I need glue and others are saying I just need to remove the logic board without the need for glue.

Thank you in advance.