Hey @SlippedCognitive , I've been having the same issue.
If you are to take things literally, Apple has said "Starting in spring 2024, you must include the privacy manifest for any SDK listed below when you submit new apps in App Store Connect that include those SDKs, or when you submit an app update that adds one of the listed SDKs as part of the update."
So, in other words, if your app already included those "commonly used third-party SDKs" before Spring 2024, you should be fine.
You dont have to believe me but it seems that Unity is saying the same thing to their users, see "What does this mean for updates of already published apps?" section on their forums, im not allowed to link it here.
As for your own frameworks that you have embedded inside your app, if they are statically linked and they use an API that is not used in your app, you have to have a privacy manifest or you'll get a warning. Otherwise, for dynamically linked and embedded frameworks, it does seem like Apple doesnt care about those atm but i cant find any confirmation for that to be the case. Seems Apple is purposely vague with their statements.