Lightweight combination for bird/nature photography

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For some years I have been using a Nikon D500 with a Sigma 100-400 zoom and have been very happy with the results. However, at age 77 this combo is getting too heavy to carry (I travel a lot and spend part of each year in Malaysia where I am often shooting in forest interiors at high ISO levels). I would value advice on any lightweight combo that would give me similar performance at a lesser weight (my current combo weighs about 2 kg). I photograph mostly birds, flowers and insects (especially dragonflies). Is my best bet an OM1 system?
What ISO are you hoping to shoot? That, in large part, would determine whether you're "locked" into full-frame? Denoising has become better, but as @Tom Reynolds mentioned above, exposure latitude might be as important (maybe more) as noise.
 
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