I am partial to my Outdoorsman’s Aluminium. Not the lightest not the heaviest. It’s more stable than many of the popular and lighter Promaster and Slik carbons. I tested a bunch of them and kept the OD for what I do. Friends I glass with are using Slik carbons. Outdoorsman’s pan head is a great midsize head but pricey. I have one on the OD tripod. Siriu VA-5 head is popular, heavier but cheaper. I can’t do ball heads for glassing. Doesn’t work for me. For my big glass I’m using an RRS and a larger head but I don’t think you’re after anything that size.
Others will be along to recommend lighter stuff.
You might say what your budget is for a tripod and head. That’ll help too.